Make sure you are practicing proper recovery nutrition. According to the ADA, it is recommended that we refuel with 0.5 g carbohydrates per lb of body-weight immediately following heavy or prolonged training. For most strength athletes, .5 to .80 grams of protein per pound of body weight needs to be consumed to build and repair muscle tissue. For most anyone, protein should supply 10 to 35 percent of overall energy intake.
Nathan Mikeska is a personal trainer at Ourlife Health and holds a personal training certification from the Cooper’s Institute and a bachelors degree in nutrition from Georgia Southern University. He has been helping men and women meet and exceed their health and wellness goals since 2006. Nathan served three tours in Iraq as a member of the U.S Air Force.